Jose G. Veliz, M.D. M.S.A.
Medical Director
Palomar Pain Management Center
Pomerado Pain Management Center

Posted February 2, 2008 8:23 AM

The body uses the process known as inflammation to protect itself from infection, injury or irritation. Swelling, redness, pain and stiffness comprise inflammation. Inflammation is one of the causes of pain in arthritis. However, researchers now say that chronic inflammation may be at the root of many diseases such as heart disease as well as certain types of cancer and stroke.

Methods to reduce inflammation include weight maintenance, stretching, exercise, rest and certain medications such as NSAIDS or steroid medications. Unfortunately, long term use of NSAIDS can lead to ulcers and kidney disorders. Long term use of steroids can also lead to ulcers as well as diabetes, hypertension and coronary artery disease etc.

Another option for lowering inflammation is to adopt an anti-inflammatory diet.

Good fats. Fats which cause inflammation include trans-fats and saturated fats. Fats which decrease inflammation include olive oil, flax seed oil, canola oil, nuts, avocados, seeds, salmon, sardines and other cold-water fish. Examples of nuts with healthy fats include walnuts, almonds, and cashews. Omega 3 fatty acids can also decrease inflammation and are found in salmon, sardines, Omega 3 fortified eggs, flax seeds and hemp seeds. Omega 3 fatty acids can also be found in fish oil capsules.

Good carbohydrates. Diets which are high in sugar have been linked with obesity, diabetes and inflammation. Examples of high sugar products are candy, pastries, soft drinks and cereals which are presweetened. Aside from sugar, high glycemic carbohydrates rapidly convert to sugar and create inflammation throughout the body at the level of the cell. Examples of good carbohydrates are sweet potatoes, plums, pears, peaches, apples, blueberries, strawberries, blackberries, broccoli, spinach, beans, walnuts, almonds, and oatmeal. Examples of bad carbohydrates include breads, pasta, rice, regular potatoes, grapes, bananas and fruit juices. Bad carbohydrates also include chips and pretzels. It is important to eat whole grains as opposed to whole wheat flour products.

Good protein. Eating more vegetable protein and consuming less animal protein can also decrease inflammation. Exceptions to decreasing animal protein include cold-water fish as well as reduced fat dairy products and free range poultry. Cold-water fish include mackerel, trout, salmon and sardines. Vegetable proteins which should be consumed would include beans and soybeans. Other recommended proteins include tofu, shellfish, wild Alaskan salmon, Omega 3 organic eggs and low fat dairy products such as yoghurt.

Good Fiber. The utilization of good fiber can decrease inflammation as well. Consuming more fruit, such as raspberries, strawberries and blueberries as well as more vegetables such as beans in addition to whole grains are excellent ways to obtain good fiber.

Other Tips to Decrease Inflammation: Instead of drinking coffee, have decaffeinated white or green tea. For those who consume alcohol, red wine is preferable. The night shade family of plants which include potatoes, eggplant and tomatoes contain a chemical alkaloid called Solanine. Solanine may cause inflammation. Processed meats, such as sausages, hot dogs and lunch meats contain nitrites which are chemicals linked to inflammation.

References include: About.com, DrWeil.com, Healthcastle.com and Nvperriconemd.com.